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CrossFit Cape Cod Wednesday July 15th

July 14, 2015


CrossFit Cape Cod WOD


L-Pull Ups*

5 Rounds :30 seconds on 1:30 Off

Go For Max Number Of Quality Reps

Scale Options Include “L,” or Modified L Position Negatives.

If You Cannot Do Negatives Scale To an L-Hang.

*I don’t know anybody that enjoys L-Pull Ups (myself included) but they are an essential tool in a well rounded athlete. Just show up and do your L-Pull Ups like a good CrossFitter:)


5 Rounds

Row 15 Calories

12 Box Jump Overs 24/20

9 Chest To Bar Pull Ups

Rest 1:00 Between Rounds

Advanced Training

On The Minute For 10 Minutes

ODD: Sumo Deadlift (Approx. 70%)

EVEN: 2 Second Bottom Pause Paralette Push Ups

Work For :30 seconds rest for :30 seconds for both movements.

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  1. Andrea Meagher Reply

    3 L-pull ups x 5
    21:???? I think:) with red band.
    Thanks Amy!!!

    • meghan Reply

      Awesome job with the L-pull ups!!!!

  2. Kevin Medeiros Reply

    A: 2 L negatives per
    B: 19:21 24″ and R/B bands

  3. Kelly Cook Reply

    A) a mix of 2 L negatives per round with some L hangs sprinkled in in the later rounds
    B) 19:30 with red/purple band.

  4. Terry Reply

    A) 4 L-pullups
    B} 21…something RX So hard holding on to the bar today
    very sweaty palms

  5. Dawn Reply

    3 per round L/knee raised negatives
    21:00 r/p bands

  6. Mark Lee Reply

    27 L-Pull ups done as best as I could make them. 13:53 on the WOD. Fun WODding with the 5:30 crew! Great job in the humidity today everybody!

  7. Allan Fleck Reply

    A. 40
    B. 11:39 Rx
    C. Done.

    • Michelle Hatch Reply

      Freak of nature.

  8. Erin meagher Reply

    A) L negatives
    B) 18:24 RX
    C) did it!

  9. Kevin mike Reply

    18:44 rx

  10. Sarah Lee Reply

    Love this picture!!!!

  11. Erin Lewis Reply

    a) tried holding the L position, keep working on that strength.
    b) 16:44 love seeing my strength improve on the pull ups with bands. had tried going down to b/p but started kipping-so not quite ready
    did some AT with 95#

  12. Jmiles Reply

    A) 27 B) 14:34 rx C) done

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